Three-Bean Chili Recipe
Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Three-Bean Chili Recipe
Just as there are countless ways to make chili, there are just as many ways to serve it.
Try it on a bed of cooked greens or whole grains. Use it as a taco filling.
Toss it with whole wheat pasta. Top baked sweet potatoes or winter squash with it.
Experiment and enjoy!
COURSE: Soup
DIFFICULTY: Moderate
SERVINGS: 4
PREP TIME: 15 min
COOK TIME: 1hr
TOTAL TIME: 1hr 15 min
INGREDIENTS
▢2 cups Light Vegetable Broth
▢1 red onion chopped
▢1 bell pepper (any color) chopped
▢2 garlic cloves minced
▢1 small hot chili pepper seeded and minced
▢2-3 cups chopped mushrooms
▢2 tablespoons chili powder or to taste
▢¼ cup jarred tomato paste
▢1 can diced, salt-free tomatoes (BPA-free or Tetra Pak)
▢½ cup dried red lentils
▢1.5 cups cooked kidney beans, drained and rinsed or 1 15.5 oz BPA-free can or Tetra Pak
▢1.5 cups cooked black beans, drained and rinsed or 1 15.5 oz BPA-free can or Tetra Pak
▢2 tablespoons Umami Sauce
▢1 1/4 inch piece fresh turmeric, grated or 1/4 teaspoon, ground
▢1 tablespoon Savory Spice Blend or to taste
▢½ teaspoon smoked paprika
▢¼ teaspoon black pepper
INSTRUCTIONS
- In a large pot, heat 1 cup of the broth over medium heat. Add the onion and bell pepper and cook until softened, stirring occasionally, about 5 minutes. Add the garlic, minced chili, and mushrooms, then stir in the chili powder and tomato paste. Add the remaining ingredients, including the remaining cup of broth, and simmer, stirring occasionally, until the lentils are tender and the flavors are blended, about 50 minutes. Taste to adjust the seasonings, if needed, and serve hot.
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